Explosive push-ups drive your body upward from a plank by a powerful push, primarily working the pectoralis major while engaging the triceps and anterior deltoids.
How to do the Explosive Push Up#
- Begin in a high plank with hands under your shoulders and your body in a straight line.
- Lower your chest toward the floor with controlled movement, keeping your core tight.
- Explode upward by pressing through your palms to force your hands off the ground (optionally clap) while fully extending the elbows.
- Land softly with slightly bent elbows and absorb the impact through your shoulders and core.
- Reset your position and repeat for the desired number of repetitions.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Allowing the hips to sag or rise out of a straight line.
- Flaring the elbows excessively to the sides during the descent or push.
- Landing stiffly with locked elbows instead of absorbing the impact.
